In the fitness industry, there are many fitness philosophies that fitness enthusiasts are bombarded with at every turn. From books, to the internet, magazines, adverts and even from fitness professionals. Many are useful for different training or fitness objectives, for example some are suited for beginners, for strength training, for size, endurance and speed. With so much information out there regarding fitness principles, persons can easily become confused in trying to determine which ones best suit their needs. As such it is better to rely on scientific data/principles that have been tested and proven effective.There are at least seven principles which all systems must rely on if they hope to achieve maximum effectiveness in training outcomes. ​

1. Principle of Individual DifferencesSo often we see adverts with well-toned athletes or fitness representatives trying to sell products by using themselves to show the benefits, but in the fitness arena it is not one-size-fits all, and very often persons set out on their fitness journey and get demotivated when they do not see the results that were promised. While we may all have similar responses to exercise on a basic level, the time and rate at which we get there will differ with everyone. Remember that we all have different genetic make up, different body types, age, sex and even medical condition all play a role in how we achieve our fitness objectives. It is important that we remember this when we set out on our mission for fitness so that we do not get frustrated if the rate and time differ from other persons.

2. Overcompensation PrincipleYour body is designed to adapt to changes caused from physical stress over time. The forming of calluses on the palm of your hands as a result of regular and intense exercise is an example. This principle simply relates to how Mother Nature adapts to stress placed on the body over time, or in other words how it “overcompensates”.

3. Overload Principle This principle is related to the ‘Overcompensation Principle’ and is based on the fact that when the amount of exercise (or overload) is progressively increased, the body continues to adapt and the overall level of fitness improves. With that said, if we continue to do the same level of exercise, with the same amount of intensity, resistance and repetitions overtime the body will adapt and there will not be any changes beyond the level you have already achieved.

However, as your fitness level plateaus, and you continue to overload in order to further improve, you will eventually reach a point at which the body is unable to recuperate fast enough to keep up. When this happens it is usually best to go to a split system of training (a program of weight training that divides training sessions by body regions -- usually upper and lower body training. www.verywell.com )

4. SAID Principle (Specific Adaptation to Imposed Demands)Your muscles will adapt to training and exercise in highly specific ways according to the demand you place on them. This is also true for the different systems and tissues in the body other than your muscles. If your aim is to gain cardiovascular benefits, then you must tax the heart muscle as well as the oxygen-using abilities of the working muscles because the body will always try to get better at what you practice.

5. Use/Disuse PrincipleThis principle applies to both training and cessation of training. If you train hard enough and stress your body, it will adapt to the stress placed on it as you gradually improve. Similarly, if you stop training the body will adapt to this lower level of activity and you will begin to lose what you had gained when you were training. Unfortunately, it takes less time to become detrained than it does to become trained and this detraining effect is known as the ‘law of reversibility’.

6. Specificity PrincipleThe Specificity Principle dictates that you must advance at some point in your training moving from general training to specific and highly specialized training as you approach your final objective. For example if you are a football player, and you are training in the gym to optimize your fitness level, as the football season draws closer you will need to do specific training exercises that mimic how you play football or even start playing practice matches.

7. GAS PrincipleGAS stands for ‘General Adaptation Syndrome’. The principle has three stages as per its originator Dr. Hans Seyle:Stage 1. The Alarm Stage – This is the first response that occurs when the body recognizes a certain level of stress for the first time.Stage 2. The Resistance Stage – at this stage, if the stress continues, the body will begin to adapt in order to meet the new demands being placed on it.Stage 3. The Exhaustion Stage – if we continue to apply stress our system reserves will deplete and we will be forced to stop.The gas principle insists that there must be a period of rest or low-intensity exercise so that your muscles get time to repair and recover. In so doing, the muscles that may have been injured during your workout will get a chance to heal and then adapt to the level of training applied.

Disclaimer:The information on this website is meant for general purposes and is not intended to replace any advise given by your doctor or any other trained medical professional. Please consult your doctor before starting any fitness programme.